Ok. The facts. Yesterday, P and I cycled 31.28 miles in 2h43mins. That is slow, but requires the observation that I did not always stop my watch when we paused to consider the map. The route was generally flat. We avoided the rain, for the most part. My average HR was 118, and my max was 153.
On Saturday, I did a 10 mile route in 90mins 30 seconds. I did 3 miles at a slow pace (between 9.39 and 10minutes per mile); followed it with 5 miles at what I hoped was race pace (between 8.09 and 8.24 minutes per miles); and a final two miles at 9.30 and 10.08 respectively. I deliberately slow down for the last two because I am back on the canal path and it is very uneven. With the ongoing niggle in my lower limb, I choose to be careful. My average HR for the fast section was 169.8.
On Friday, I was travelling all day so couldn't do anything.
On Thursday, I did 5 miles after Supper at an average pace of 9.45min/mile; average HR 146.
On Wednesday, I used the rower for 5 minutes; cross-trainer for 25; swam for 1km free-style and as continuous as a pool allows before doing .25km in a series of 50m sprints and concluding with .25km free style.
On Tuesday, I did 5 miles at 9.55 minutes per mile; average HR 143.
The observations: I was tired this morning. My leg still hurts, but not as badly. Stretching and using the foam roller seem to help, I think. I also ice it as soon as I come in the door. I think that it is all related to my hamstring, and I am curious to see what the Physiotherapist will have to say tomorrow. I enjoyed my runs, particularly the Saturday run at pace. I did my best to be conscious of HR and of breathing so that I could really get the feel for pushing the run without burning.
My dilemmas for the next two weeks are around the HalfMarathon on the 6th of May. How do I prepare for that? I can't really taper, as would have been my original plan, because I have not been that active through April. I should probably not clock up more than 30 miles this week, and less next week. I have a notion that I would like to do some hill intervals, to fire up those muscles in the legs and may use the gym to do so. Include my uncertainty about my sore right leg in my decision making. Then, I have begun to consider my race plan. If I can run 5 miles at an average 8.17min/mile, should I aim to run the whole half marathon at that pace? I have to remember that there are hills. I would like to begin slower, but, how slow? What about 3 miles at 9.30min/miles; the next 7 at 8.17min/mile; and then doing my best to pelt it for the last three? How soon can I open up for the final push?
How do I include swimming and cycling in my training? My resolution had been to run early in the morning, but I have failed already this week! I will pursue that resolution, however, for two reasons. My working day has lost the structure of a regular teaching timetable and fluctuates according to meetings, corrections, research and writing. If I do want to train for the triathlon, I should run in the morning in an ongoing and regular way and include the cycling and swimming in the evening activities.
So, so many questions! I do think that I am hanging a lot on tomorrow's encounter with the physio, though.
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